Two-parter today!!!



1 Mile Run – 10 Min Time Cap


3 Min after 10 Min Cap…


15 Min AMRAP:

30′ R-Hand OH KB Lunge

15 Alt Hang KB Snatch

30′ L-Hand OH KB Lunge

15 Goblet Squats


KB weight – 53/35

In part one, the goal is a PR on your one-mile run.  If you finish below 10 min, you will have up to the 10 min cut-off + the 3 min rest period to catch your breath (ex. If I finish my 1 mile at 8 min, I will have a total of 5 min rest.  If I finished right at 10, or cut my distance to finish right at 10, I will have 3 min rest.  No matter what, 3 min after the 10 min cut-off, everyone starts the AMRAP) If you don’t think you can finish the mile in 10 minutes, scale your distance.  For the WOD, suggest marking off a 30’ section on the floor, start at one end with the lunges, at the end of the R-hand luging, perform the alternating hanging KB snatch right there at the end of the 30’ spot.  Once done with the snatches, turn around, and lunge back, this time with the KB overhead in the left hand.  When you get back to the starting spot of your R-hand lunges, perform your goblet squats.

For Hanging KB Snatch (make sure to switch hands each rep) –

Video courtesy of Performance Based Fitness


Scaling Options:

Run -> 2K Row or 3 Mile Assault Bike -> shorter run distance


KB weight -> 44/30 ->35/25 -> as needed


Cool Down:

Pigeon Pose – 2 min per side


Banded OH stretch – 2 min per side

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